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1fachdenis 5er-Split

Wissenschaftlich periodisierter 5-Tage-Split für maximalen Muskelaufbau – mit smarter RPE-Steuerung, Stretch-Bias & isolationsfokussierter Reizsetzung.

SI(G)NED.30· Jun 2025

1athletes running this program

Free on iOS & Android

Overview

Length

9 weeks

Days / week

5 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

Ich weiß, du kannst das schaffen. Wenn du das hier gerade liest, hast du schon einen der wichtigsten Schritte gemacht: Du hast angefangen. Du musst dir jetzt keine Gedanken mehr machen, welchen Split, welche Übungen oder welches Volumen du brauchst. Ich hab den Plan für dich gebaut. Was du jetzt brauchst, ist nur eins: Konsistenz. Nicht perfekt sein. Nur dranbleiben. Kein Bullshit, keine Fitness-Show, kein Verkauf. Nur ein klar strukturierter Plan, der funktioniert – wenn du's tust. --- 🔁 Trainingsstruktur: Woche 1–4: Steigerung von RPE 7.0 → 9.5 Woche 5: Deload (RPE 6.0) Woche 6–8: Reizaufbau (RPE 7.5–9.5) Woche 9: Backoff (RPE 8.5 / 8.0) --- ✅ Highlights: Push / Lower / Pull / Lower / Push (5× pro Woche) 12–20 Sätze pro Muskelgruppe Maschinen & Kabel > freies Ego-Lifting Fokus auf Reiz, Technik, Stretch Rear Delts, Core & Hamstrings: 2× pro Woche fix --- 🎯 Ziel: Ästhetischer Aufbau mit Struktur & Plan – kein Volumen-Overkill, kein Übertraining.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.2%

Upper Back

10.2%

Front Delts

9.7%

Abs

8.7%

Hamstrings

8.1%

Chest

7.1%

Biceps

Middle Delts

6.6%

Glutes

Lats

5.4%

Quadriceps

5.3%

Rear Delts

4.9%

Calves

3.4%

Lower Back

2.7%

Forearms

2.3%

Abductors

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	1	8 reps	@7.5
		2	10 reps	@7
2	Incline Bench Press (Smith Machine)	3	10 reps	@7
3	Chest Fly (Cable)	2	15 reps	@7
4	Incline Curl (Dumbbell)	3	10 reps	@7
5	Preacher Curl (EZ Bar)	2	12 reps	@7
6	Pullover (Dumbbell)	1	12 reps	@7
7	Lateral Raise (Dumbbell)	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Standing Calf Raise	3	20 reps	@7
2	Hack Squat	1	8 reps	@7.5
		2	10 reps	@7
3	Leg Extension	2	15 reps	@7
4	Lying Leg Curl	3	12 reps	@7
5	Hip Abductor (Machine)	2	10 reps	@7
6	Abs Crunch (Machine)	3	15 reps	@7
7	Hanging Leg Raise	2	0 reps	@7

#	Exercise	Sets	Reps	Load
1	Shoulder Press (Machine)	1	8 reps	@7.5
		2	10 reps	@7
2	Rear Delt Fly (Cable)	3	15 reps	@7
3	Lateral Raise (Dumbbell)	3	15 reps	@7
4	Incline Curl (Dumbbell)	2	12 reps	@7
5	Overhead Tricep Extension (Cable)	2	12 reps	@7
6	Dip (Bodyweight)	2	10 reps	@7
7	Shrug (Dumbbell)	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	8 reps	@7.5
		2	10 reps	@7
2	Lying Leg Curl	2	15 reps	@7
3	Hip Thrust (Barbell)	2	10 reps	@7
4	Standing Calf Raise	2	20 reps	@7
5	Cable Crunch	2	15 reps	@7
6	Abs Crunch (Machine)	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	8 reps	@7.5
		2	10 reps	@7
2	Seated Row (Cable)	3	10 reps	@7
3	T-Bar Row	2	12 reps	@7
4	Rear Delt Fly (Cable)	2	15 reps	@7
5	Tricep Rope Push Down (Cable)	2	12 reps	@7
6	Overhead Tricep Extension (Cable)	2	12 reps	@7
7	Shrug (Dumbbell)	2	15 reps	@7

Weeks 2–9 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 1fachdenis 5er-Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

1fachdenis 5er-Split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

1fachdenis 5er-Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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